Steady Aerobic Foundation Miles - Bigger Gears and Lower Cadence

Afternoon Run

2:  Full Body - Dumbbells

Low Intensity Foundation Miles

Power Intervals + Aerobic Foundation Miles

Logged with Hevy

Nautilus Incline Press
Set 1: 80 lbs x 12 @ 6 rpe [Warm-up]
Set 2: 90 lbs x 12 @ 7 rpe [Warm-up]
Set 3: 95 lbs x 12 @ 7.5 rpe [Warm-up]

Nautilus Pec Fly
Set 1: 145 lbs x 12 @ 10 rpe [Warm-up]
Set 2: 175 lbs x 7 @ 10 rpe [Failure]

Incline Bench Press (Dumbbell)
Set 1: 50 lbs x 12 @ 8.5 rpe [Warm-up]
Set 2: 60 lbs x 5 @ 10 rpe [Failure]

Bench Press (Dumbbell)
Set 1: 60 lbs x 6 @ 10 rpe [Failure]

Rear Delt Reverse Fly (Cable)
Set 1: 17 lbs x 12 @ 8 rpe [Warm-up]
Set 2: 23 lbs x 8 @ 10 rpe [Failure]

Nautilus Pullover
"Seat level 7"
Set 1: 130 lbs x 12 @ 7 rpe [Warm-up]
Set 2: 180 lbs x 6 @ 10 rpe [Failure]

Lat Pulldown (Cable)
Set 1: 121 lbs x 12 @ 8.5 rpe [Warm-up]
Set 2: 153 lbs x 8 @ 10 rpe [Failure]

Lat Pulldown - Close Grip (Cable)
Set 1: 148 lbs x 7 @ 10 rpe [Failure]

Nautilus Leg Extensions
Set 1: 170 lbs x 12 @ 7 rpe [Warm-up]
Set 2: 240 lbs x 8 @ 10 rpe [Failure]

Hammer Strength Liner Hack Squat (ISO)
Set 1: 150 lbs x 7 @ 9.5 rpe [Failure]

Squat (Dumbbell)
Set 1: 170 lbs x 7 @ 10 rpe [Failure]

Seated Calf Raise
Set 1: 45 lbs x 15 @ 7 rpe [Warm-up]
Set 2: 90 lbs x 8 @ 10 rpe [Failure]

Dumbbell Row
Set 1: 40 lbs x 12 @ 6 rpe [Warm-up]
Set 2: 60 lbs x 7 @ 9.5 rpe [Failure]

Nautilus Kneeling Leg Curls
Set 1: 45 lbs x 12 @ 8 rpe [Warm-up]
Set 2: 60 lbs x 7 @ 10 rpe [Failure]

Shoulder Press (Dumbbell)
Set 1: 35 lbs x 12 @ 6 rpe [Warm-up]
Set 2: 55 lbs x 6 @ 10 rpe [Failure]

Reverse Grip Lat Pulldown (Cable)
Set 1: 187 lbs x 5 @ 10 rpe [Drop]
Set 2: 187 lbs x 2 @ 10 rpe [Failure]

Triceps Extension (Dumbbell)
Set 1: 70 lbs x 6 @ 9.5 rpe [Failure]

Nautilus Back Extensions
Set 1: 110 lbs x 15 @ 8 rpe 

Nautilus Abdominal
"Level 5"
Set 1: 90 lbs x 15 @ 8 rpe 


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Travis M. Sherman

2: Full Body - Dumbbells

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Steady Aerobic Foundation Miles - Bigger Gears and Lower Cadence

Afternoon Run

2: Full Body - Dumbbells

Low Intensity Foundation Miles

Power Intervals + Aerobic Foundation Miles

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